training for a 50 miler

	M	T	W	TH	F	SAT	SUN	Weekly Totals approx.
Week
1	Off	6-10 miles	5 easy miles	7-9 miles	Off	90 min run	3 hour run	46-52 miles
2	Off	6-10 miles	5 easy miles	7-9 miles	Off	90 min run	3 hour run	46-52 miles
3	Off	6-10 miles	5 easy miles	7-9 miles	Off	2 hour run	3.5 hour run	50-58 miles
4	Off	5-8 miles	5 easy miles	6 miles	Off	90 min run	2 hour run	38-41 miles
5	Off	9 miles	5 easy miles	9 miles	Off	3.5 - 4 hour run	3 hour run	61-63 miles
6	Off	9 miles	5 easy miles	9 miles	Off	3.5 - 4 hour run	3 hour run	61-63 miles
7	Off	9 miles	5 easy miles	9 miles	Off	3.5 - 4 hour run	3 hour run	61-63 miles
8	Off	9 miles	5 easy miles	9 miles	Off	2 hour run	2.5 hour run	49-51 miles
9	Off	9 miles	5 easy miles	9 miles	Off	4 hour run	3.5 hour run	65-69 miles
10	Off	9 miles	5 easy miles	9 miles	Off	4 hour run	3.5 hour run	65-69 miles
11	Off	9 miles	5 easy miles	9 miles	Off	2.5 hour run	3 hour run	55-57 miles
12	Off	9 miles	5 easy miles	9 miles	Off	4 hour run	5 hour run	72-76 miles
13	Off	9 miles	5 easy miles	9 miles	Off	4 hour run	5 hour run	72-76 miles
14	Off	9 miles	5 easy miles	9 miles	Off	2 hour run	2 hour run	45-47 miles
15	Off	7 miles	5 easy miles	7 miles	Off	90 min run	1 hour easy	35-37
16	Off	6 miles	5 easy miles	3 easy miles	Off	50 Mile Race!	Celebrate!	14 + 50 race = 64miles


Training:	Tuesday run at half-marathon pace
	Wednesday run slow and easy
	Thursday run at marathon pace
	Sat & Sun runs 1-2 minues slower than marathon pace.
	90 min run = 10 miles
	2 hour run = 12 miles
	2.5 hour run = 14-16 miles
	3 hour run = 18 miles
	3.5 hour run = 20-22 miles
	4 hour run = 22-24 miles
	5 hour run = 27-29 miles

Race Strategy:	Run/walk pattern: run 20min, walk 5min.
	Walk all uphills, even small ones.
	Drink 8oz every 15 to 20 min.
	Start race slowly; 30 seconds p/mile slower than marathon pace.
Race Prediction:	Double your best marathon time and add 2 hours.